Need some ideas for exercise. This article is chock full of them!
Over 110 Cardio Workout Ideas Limitless Options for Aerobic Exercise -- By Jennipher Walters, Certified Personal Trainer & Fitness Instructor
You all probably know how great aerobic activity is for your heart, body and mind. After all, regular cardio exercise has been shown to reduce body fat, decrease total cholesterol, boost mood, lower resting heart rate, and improve heart and lung function. It's almost like a magic "health" pill when you think about!
So why don't more people do cardio regularly? Well, some think it has to extremely hard or miserable, and others just don't set aside the time to make it a priority. Both camps are misguided, as aerobic exercise doesn't have to be back-breaking (it can actually be fun!) and being active is a cornerstone to living a long, healthy life. When you get right down to it, what do we have if we don't have our health?
The really fantastic news is that cardio doesn't have to take you forever and it doesn't have to be at the gym--nor does it have to include running or other high-impact exercises (although those are great forms of aerobic activity if you like them!). There are hundreds of cardio options out there. The trick is picking a few that you like and then doing them intensely enough to count as cardiovascular exercise.
How does one particular thing go from "activity" to "cardio?" It just has to meet two principles.
The first is intensity: It only counts as cardio when you elevate your heart rate into an aerobic zone, which is 55% to 85% of your maximum heart rate. You can calculate your target heart rate here. Simply check your pulse during any activity to find out if your activity counts as exercise.
Second is time: For any activity to count as cardio, it has to last at least 10 minutes per session. Shoot for a minimum of 10-20 minutes per session, building up to a full hour over time. And remember, time can be cumulative, so 10 minutes here and there throughout the day is a perfectly fine and convenient way to squeeze in your cardio!
Lastly, for best results, you need to do at least 3 days of cardio—with no more than 2 days off between sessions—per week. As you get stronger, you can work towards doing cardio 5 to 6 days a week.
Anything from the extensive list below that meets the intensity and time guidelines above can count as aerobic exercise!
At The Gym
Elliptical trainer Stair stepper (Stairmaster) Stationary or recumbent bike Jacob's ladder (the climbing "treadmill" often seen on "The Biggest Loser") Arm ergometer (arm cycle) Rowing machine Circuit training Treadmill walking or running Kettlebells Interval training Box jumps Step ups Plyometrics
Vacuuming Scrubbing floors Cleaning the bathtub Washing windows Mopping Changing sheets Painting Heavy renovations (pulling carpet, knocking down walls, etc.) Moving furniture Raking Gardening Cleaning the gutters Washing the car Mowing the lawn with a push mower Shoveling snow Sweeping the patio and walkways Cleaning out the garage Heavy landscaping such as planting trees, shrubs and bushes
The Great Outdoors
Cycling Hiking Snowshoeing Downhill skiing Cross-country skiing Water skiing Wakeboarding Rock climbing Jogging / Running Power walking (brisk walking) Rollerblading Paddling a canoe Nordic walking Surfing Paddle boarding Swimming Water jogging/running Skateboarding Bleacher running Ice skating
Tennis Flag football Hitting balls at the driving range Soccer Hockey Basketball Lacrosse Boxing Martial arts Kickboxing Kickball Karate Jiu-jitsu Racquetball
Spinning Step aerobics Jazzercise Zumba Bootcamp Power yoga (Ashtanga and/or Vinyasa) Salsa dancing Dance classes or lessons Cardio kickboxing Hi-lo floor aerobics Water aerobics BODYPUMP Silver Sneakers Gliding Hip hop dance Sports conditioning CrossFit Krav Maga StrollerStrides or StrollerFit classes Turbokick
Popular Workout Videos
P90X Insanity Chalean Extreme Cardio Blast with Coach Nicole Hip Hop Hustle Jillian Michael's 30-Day Shred The Biggest Loser workouts Tae Bo Walk Away the Pounds Sweatin' to the Oldies Turbo Jam / Turbo Fire Hip Hop Abs Gilad's Bodies in Motion Dancing with the Stars workouts 10 Minute Solution cardio titles Coach Nicole's 10-Minute Jump Rope Cardio video Coach Nicole's 10-Minute Jump Start Cardio video Coach Nicole's 10-Minute Cardio Kickboxing video
Walking the dog Playing with your children Dodge ball Tag Hooping (hula hooping) Obstacle courses Jump rope Water games in a pool Playing with your dog Skipping Hop scotch Taking the stairs Jumping jacks Trampoline jumping (rebounding)
See? There's no shortage of options! Have fun finding some new favorite cardio exercises from the list above. With this many choices, there's never an excuse to get bored or dread cardio ever again!
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